Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
The T-bone steak is a premium cut from the short loin, featuring a distinctive T-shaped bone that separates the larger strip steak from the smaller tenderloin. Grilled to perfection, it delivers a rich, beefy flavor with a tender, juicy texture, especially when trimmed to a lean 1/8" fat cap. Nutritionally, it's a powerhouse of protein with virtually no carbs, making it a staple for high-protein, low-carb diets.
Calorie split: 53% protein · 0% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love the T-bone for its dual-texture experience—the robust, beefy strip and the buttery tenderloin in one cut. It's a centerpiece of celebratory meals and backyard grilling culture, offering a satisfying, primal eating experience.
⚠️ Watch-outs & how to enjoy it better
While lean, the fat content (11.05g per 100g) and potential for high sodium in marinades or seasonings can be a concern for those monitoring heart health. To mitigate, pair it with fiber-rich vegetables (like grilled asparagus or a large salad) to slow digestion and balance the meal, and opt for low-sodium rubs or herb-based seasonings instead of salty sauces.
Key benefits
- High-quality complete protein (27.48g per 100g) for muscle repair and satiety.
- Zero carbohydrates and zero sugar, ideal for ketogenic and low-carb lifestyles.
- Rich in essential minerals like iron, zinc, and B vitamins (B12, niacin).
- Provides conjugated linoleic acid (CLA), a fatty acid linked to various health benefits.
- The bone-in cut can enhance flavor and moisture during cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The T-bone gets its name from the T-shaped lumbar vertebra that runs through the center of the cut, which is actually a cross-section of the spine.
Full nutrition (USDA data · scales with serving)
| Water | 60.6 g |
| Energy | 217 kcal |
| Energy | 908 kj |
| Protein | 27.5 g |
| Total lipid (fat) | 11.1 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 210 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 30.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.27 mg |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 66.1 mg |
| Betaine | 9.3 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.30 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.6 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.2 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.38 g |
| MUFA 16:1 c | 0.35 g |
| MUFA 17:1 | 0.09 g |
| MUFA 18:1 | 4.6 g |
| MUFA 18:1 c | 4.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:2 n-6 c,c | 0.37 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.59 g |
| Fatty acids, total trans-monoenoic | 0.54 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.51 g |
| TFA 18:2 t not further defined | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Cholesterol | 81.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.76 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 1.1 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.2 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.14 g |
FAQ
What's the difference between a T-bone and a porterhouse steak?
Both come from the short loin, but a porterhouse has a larger portion of the tenderloin (at least 1.25 inches wide) compared to a T-bone (at least 0.5 inches).
How should I cook a T-bone steak for the best results?
For optimal flavor and texture, grill or pan-sear the steak over high heat to develop a crust, then finish with indirect heat or in the oven to reach your desired doneness (medium-rare is often recommended for tenderness).
Is T-bone steak a good source of iron?
Yes, T-bone steak is a good source of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources.
Can I eat T-bone steak if I'm on a low-fat diet?
While T-bone is a lean cut when trimmed, it still contains fat. Opt for the leanest portion (the tenderloin side) and trim any visible fat before cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.17 kcal/g · 51% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.